F3 Knoxville

Tag: Peach

35 for everybody

THE SCENE: 50ish, cool, crisp reaalll niiicee
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
35 SSH IC

”Sally” leg warmup!
THA-THANG:
Mosey to grassy hill between two swing sets with CMU. Partner up. Every pax does 35  reps of prescribed exercise in each round while other partner goes to swing sets and AMRAP as below. Partners rotate off of man performing 35 reps on hill. Exercises as follows:

Round 1:

Shoulder press x 35

BBs with or without CMU

CMU swings

Rifle carry with CMU to tag in partner at swing set.

Round 2:

Thrusters

3 burpee, 5 blockees

Bent over row

Rifle carry to tag in partner at swing set.

Head back to grindstone. Perform bear crawl inch worm to opposite baseline. Crawl bear inch worm back to starting location.

MARY:
Catalina wine mixer IC x 10

mountain climber x 10 IC

Hold iron cross x 10 LBAC IC

protactor at 35 degrees to hello dolly IC x10

Sidewinder over and back leg rolls x 10 IC

finished with pax roulette: leg raises IC, World War II, ankle taps, LBC for time

COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
I was listening to sermon recently and it was about coveting and wanting more in your life than what you have. Be careful with these thoughts as they will steer you away from Gods plan. Be thankful for what you have. As my birthday comes this year, I have a peace and sense of thankfulness for all God has blessed me with. Although sometimes I want more, I have to sit back and realize what I have and what has been provided for me. Be aware today of those negative thoughts of coveting and wanting more in this life. Realize that God may have other plans for you than your own wishes.

MOLESKIN:
“For where your treasure is, there your heart will be also.” Matthew 6:21
ANNOUNCEMENTS:
None to mention

Step ups and dice

THE SCENE: A bit chilly but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx 10

Mosey around park

THA-THANG:
Partner up. One partner does step ups while the other rolls a die twice. First roll for exercise, second for reps

  • deadlifts at basketball court
  • burpees at pavilion
  • merkins at playground
  • monkey humpers at road
  • iron mikes at bridge
  • skip a turn

counts:

10

5

15

10

15

25

MARY:
LBC for time
COUNT-OFF & NAME-O-RAMA
Welcome FNG Thumper
CIRCLE OF TRUST/BOM:
Patience is power.
Patience is not an absence of action;
rather it is “timing”
it waits on the right time to act,
for the right principles
and in the right way.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Let’s move

THE SCENE: The weather was great, the number of pax was even better scene.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s- 2 pax off- 10 merkins

cherry pickers 10

21s all on point
THA-THANG:

Thang 1- 20min

HR Merkin EMOM timer Dora mini- at apex towards pull up bars

every 30 seconds timer goes off par does HR merkins start with 1 work up till you can’t get though before timer goes off- switch exercises every time you fail- if you are on pull up bar don’t have to stop

CMU swings

Shine scraps

Other pax runs up to pull up bars, 5 pull ups or body rows – rinse repeat for time

Thang 2 – 10

Core/Burpee kranken

5 cones softball field going up stairs – Core 10 reps, burpees- 5 reps

-BBS

-Buprees

-Leg raises

-Burpees

-Superman’s

Thang 3

Mike Tyson

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

discipline is the engine that drives everything. Discipline is what shows up when you don’t want to

  • Simplicity is the foundation of Consistency

    Strong Routines are the framework of Consistency

    The Virtuous Leader focuses on

  • on bandwidth not perfection

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Labor Day Hill Ladders

THE SCENE: Warm and Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 – 4ct Windmills, 10 Frog Squats, 10 Jet Stars
THA-THANG: Hill Ladder Circuit

Drill 1 – 5 rounds

  1. Walking lunge up hill – walk/slow run back down
  2. Then at the bottom of the hill:
  • 15 mountain climbers (each leg)
  • 10 Peter Parker Merkins

Drill 2 – 4 rounds

  1. Do 20 squats
  2. Sprint to your cone on the hill – walk back down

Drill 3 – 3 rounds

  1. At the bottom of the hill:
  1. Bernie Up Hill – walk down

Drill 4 – 2 Rounds

  1. Broad jumps up hill just half way to assigned cone – walk down
  2. 15 WW2s

MARY:
Slow Mosey and Indian Run back to the AO
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Moses, Peach, Pinocchio, Shrimp Net, Smuggler, Walt


CIRCLE OF TRUST/BOM:
There is a perennial nobleness, and even sacredness, in work.  Were he ever so benighted, forgetful of his high calling, there is always hope in a man that actually and earnestly works.  In idleness alone there is perpetual despair.

Know they work and do it.  An endless significance lies in work. A man perfects himself by working. Foul jungles are cleared away, fair seed-fields rise instead, and stately cities.

Blessed is he who has found his work; let him ask no other blessedness.  He has work, a life purpose; he has found it, and will follow it….Labor is life.

Thomas Carlyle

 

ANNOUNCEMENTS:
9/10 Beer Mile, 9/22 Webelo’s Eagle Scout Ceremony 10/22 Rebel Run, Iron Pax Continues Week 1

Where’s the mumblechatter

THE SCENE: Classic summer morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No need for a weak warmup. Grab the CMU and get going
THA-THANG:
Start at the base of the bridge on the greenway. 20-to-1 using the 10 light poles as markers on where to run. Halfway point between lightpoles also counts as a turnaround point.

Start by running to 20th point and return. Upon return, do 20 double-merkin-burpees and 20 sumo squat good mornings. Run to the 19th turnaround point and return to do 19 of each exercise.. You get the point. The farthest point and back was around 1/3 mile.

Most made it to round 16ish +/- a round.

MARY:
20 BBS and 20 Flutter kicks (4ct) until time
COUNT-OFF & NAME-O-RAMA
12 showed up to get in the work
CIRCLE OF TRUST/BOM:
Sometimes you aren’t exhausted because you spent all your time doing something. But instead you realized that you spent no time doing something else and you’re out of time.

Every second you spend doing one thing is a second you also could’ve spent doing something else. Use your time for what’s important and what makes you and other’s around you better.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.